Positive psychology in sport (AFL) appwc+2014 2

Dr Jo Mitchellwellbeing manageraflplayers.com.au

@aflplayers________________

clinical psychologist & directorthemindroom.com.au

@moremindroom

Sunday, 9 February 14

http://www.aflplayers.com.au




http://www.themindroom.com.au

http://www.themindroom.com.au

“Amongst all unimportant subjects,

football is by far the most important.”

Pope John Paul II


Young people (15-25 yo) ABS 2007

75% of mental health problems emerge before 25 yo.

Young people account for 27% of mental health problems

problems each year.

1 in 4 receives professional help


THE ARTOF WELLBEING


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What are your?

neweconomics.org.uk


Five Ways to Wellbeing


“Football doesn’t build character...

Marv Levyformer American & Canadian football coach

It reveals character”


MANAGE YOUR MIND

[email protected]


How do you look after

your mental flexibility & fitness?


WELLBEING BENEFITSPhysical

§ More activity, energy & flow

§ Increased creativity, self-confidence, self-regulation & ability to cope.

§ Better physical health (e.g., strengthened immune system, less pain, lowered stress levels, and greater longevity)

§ Better sleep quality


Academic

§Higher grades & performance

§Greater self control

§ Less procrastination

§More successful transition to university / further study

WELLBEING BENEFITS


Work

§Greater productivity

§ Lower absenteeism

Social

§More social support & richer social interactions

§More pro-social behaviour

WELLBEING BENEFITS


Session 3SURF

Spot and make room for – or SURF – uncomfortable feelings

and emotions

WHY? To build mental fitness & flexibility

Session 2STORIES

Learn about stress and how to notice and manage your own

unhelpful STORIES

Session 1VALUES

Explore your personal VALUES and how they direct and guide

you


Introductions


Values can be thought of as what you stand for as a person


Values can be thought of as what you stand for as a person

Connection, adventure,

learning, love

Kindness, legacy,

achievement, safety

Hope, power,

competence, success


Values are NOT goals

VALUES

GOALS


Goal premiership success

Values teamworkachievement integrityconnectionperseverance


PEACE

COURAGE

JUSTICE

CREATIVITY ADVENTUREHOPE

PERSISTENCE

POWER

ACHIEVEMENTLOVE


How do VALUES contribute

to our WELLBEING?


Tells you who you are

Helps with right and wrong

Defines how you interact with others

By guiding your actions & decision making

If you fall away from them you can find your

way back

Identifies priorities


The people we admire often have VALUES we share, or aspire to…


Spotting values in yourself


Values mean little without...


Committed ACTION

Set goals and take steps in the direction of your VALUES


COMMITTED ACTION in others…


Committed action from you

TOWARD VALUES

AGAINST VALUES


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Knowing what you stand for in life (Values)

Doing what matters everyday (Committed Action)

Build your wellbeing by:


KNOWWHAT YOU STAND FOR TO BRING YOUR BEST


I am fast and efficient!1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20


PRACTICAL MINDFULNESS


WHAT is mindfulness?


“Mindfulness means paying attention in a particular way; On purpose, in the present moment, and non-judgmentally.”

Prof. Jon Kabat-Zinn


http://www.youtube.com/watch?v=xoLQ3qkh0w0

http://www.youtube.com/watch?v=xoLQ3qkh0w0

§ Intentionally noticing what’s happening in the present moment (e.g., sitting in this room right now).

§ Notice with an accepting and non-judgemental attitude (be open, be curious, be non-reactive).


Have you ever been...?

§ Driving and...

§ Reading and...

§ In a conversation and…

§ In a team meeting and…


http://www.tac.vic.gov.au/jsp/content/NavigationController.do?areaID=23&tierID=1&navID=63CC12CD7F00000101A5D19311EC6AC2&navLink=null&pageID=1786

http://www.tac.vic.gov.au/jsp/content/NavigationController.do?areaID=23&tierID=1&navID=63CC12CD7F00000101A5D19311EC6AC2&navLink=null&pageID=1786

Have you ever been..?

§ Totally in the moment?

§ Able to let go of your worries or the noise in your head (not judging, analysing, thinking)?

§ Able to just be?


Autopilot

§ Time travelling mind i.e., Past or future focus -‐ fantasizing, story telling

§ Analysing, judging, problem solving

Mindfulness

§ Stay at home mind i.e., Present moment focus -‐ in the now

§ Observing, non-‐judging, accepKng


WHY mindfulness?(Benefits of being more mindful)


§ Immunity

§ Health behavior change

§ Chronic pain

§ Heart disease

Physical Health

Allen, et al., 2006; Brown & Ryan, 2003; Brown, Ryan, & Creswell, 2007; Ivanovski & Malhi, 2007; Ryan & Deci, 2000; Chang, et al., 2004; Shapiro, et al., 2005; 1998.


§ Depression

§ Anxiety

§ Stress

§ Eating Disorders

§ Panic disorder

§ Personality disorder

§ OCD

Mental Illness



§ Positive affect

§ Vitality

§ Life satisfaction

§ Self-esteem

§Optimism

§ Coping style

Wellbeing

§ Self-compassion

§Quality of life

§ Attention & focus

§ Emotion regulation

§ Sleep quality

§Neural plasticity



§ More pro-social & collaborative behaviour

§ Increased empathy

§ Less aggressive behaviors

Social



§ Increased emotional control

§ Improved focused attention

§ More task relevant focus

§ Better decision making & problem solving

§ Better academic performance

Performance



Brett Kirk

“I was someone who worried a lot about my footy and what everyone thought. I would go home and lie awake at night and having meetings in my head, so now I try to live more day-by-day and be in the present moment.”

The Australian, 2007.


AC Milan

Cameron McAvoy

Fuzzy Agolley

Dr

And

rew

Roc

hefo

rd

Russell Brand

Cameron McAvoy

Seattle Seahawkes


HOW to be mindful?


Formal Practice


Myth Busting


Mindful Breathing Meditation


Daily Mindfulness

1. Pick an everyday acKvity

E.g. Ea'ng, walking, brushing your teeth,

showering, or commu'ng.

2. Tune in by using your senses

i.e., touch, taste, hear, see or smell.

3. NoKce when mind wanders, gently

unhook & bring it back

4. Be accepKng & non-‐judgemental.


Mindful Movement


Mindfulness Challenge

Take 5 minutes per day to be mindful

§ Mindfulness meditaKon

§ Daily mindfulness

§ PracKce tools e.g., Mobile apps or websites


http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

Mindfulness Tools

• Smiling Mind (mobile & web, AUS)

• Buddhify (mobile, UK)

• Headspace (mobile & web, UK)

• The Now (random reminder for 21 days)

• Re-mindful (random reminder)


http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

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http://buddhify.com

http://buddhify.com

http://buddhify.com

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http://buddhify.com

Mindfulness #2

1. Review & reflect

2. Meditation - body

3. Idea - stress & mindfulness

4. Daily mindfulness - social


Mindfulness #3

1. Review & reflect

2. Meditation - emotions

3. Idea - mindful attitude

4. Daily mindfulness - food


Mindfulness Challenge

Take 5 minutes per day to be mindful

§ Mindfulness meditaKon

§ Daily mindfulness


http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

http://buddhify.com

Happiness is always here,it is always now.

Osho


I hope that…(finish this sentence)


Hope


“Beyond wishful thinking to how intentional thought leads to adaptive action”.

Marques, Lopez, Pais-Ribeiro


Hope is thinking about the future, expecting that desired events and

outcomes will occur, and acting in ways believed to make them more likely.

Snyder, 2002


Snyder’s Hope Model

1. Goals: Provide targets for motivation and action.

2. Pathways: Strategies to achieve the goals.

3. Agency: Motivation to implement the pathways.

Snyder, C.R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13, 249-275.


Ciarrochi, J., Heaven, P.C.L., & Davies, F. (2007). The impact of hope, self-esteem, and attributional style on adolescents' school grades and emotional well-being: A longitudinal study. Journal of Research in Personality, 41(6), 1161-1178.

Feldman, D.B. (2003). Hope theory, measurements, and applications to school psychology. School Psychology Quarterly, 18, 122-139.

Marques, S.C., Lopez, S.J., & Pais-Ribeiro, J.L. (2011). “Building Hope for the Future”: A program to foster strengths in middle-school students. Journal of Happiness Studies, 12, 139-152.

Snyder, C.R. (2000). Handbook of hope: Theory, measures, and applications. San Diego, California: Academic Press.

Snyder, C.R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13, 249-275.

Snyder, C.R., Lopez, S.J., Shorey, H.S., Rand, K.L., & Feldman, D.B. (2003). Hope theory, measurements, and applications to school psychology. School Psychology Quarterly, 18, 122-139.

Valle, M.F., Huebner, E.S., & Suldo, S.M. (2006). An analysis of hope as a psychological strength. Journal of School Psychology, 44, 393-406.


I hope that…(goals, pathways, agency)


www.band4hope.com


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http://www.aflplayers.com.au/article/gentle-giants-giving-hope/




AFL Players Wellbeing Strategy Individual Psychology Support

Wellbeing WorkshopsCampaigns


ValuesStress & Stories

Surfing Emotions

Practical Mindfulness

SuccessMindset

Strengths Spotting

12 WorkshopsiBooksApps


5 Ways to Wellbeing

Band4Hope

R U OK? daySmiling Minds

Wellbeing Campaigns


“Action may not bring happiness

but there is

no happiness without action”

Disraeli


Dr Jo Mitchellaflplayers.com.au

[email protected]________________

themindroom.com.au@moremindroom

Thank You!


Positive psychology in sport (AFL) appwc+2014 2

Health & Medicine

Transcript of Positive psychology in sport (AFL) appwc+2014 2